Tag: Cakeboss

How far can you Nur?

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WARMUP: do we warm up at Block Party on Thursday’s?
THE THANG:
Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop for Ranger merkins, then partner Nur up Harris, stopping half way for diamond merkins, Freddy mercury’s at church parking lot across from Sullivan street, down Spratt for some prisoner squats at the Print Shop. Over to Monroe white street for 20 wide arm merkins in the abandoned parking lot, down to the church for 20 jump squats, up the other hill to the Town of Fort Mill building for 20 archer merkins, repeat once before heading back to COT
MARY: there was a little something about Mary
ANNOUNCEMENTS:
COT:

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Walmart Trip

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AO: <#C02PN44SHNF>
COUNT: low 20s
– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Walmart Trip

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– run to hardees for a less than warm up . wait for birdcage to arrive
– run to walmart . wait for birdcage to arrive
– partner work at walmart, 1 person plank and the other lap the parking lot
– run to hardees. wait for birdcage to arrive
– run the zipper intersections increasing rep count by 1. sets of burpee merkin squats

cot- DO NOT let fear control you. Its the root of anxiety, apprehension, and indisicion. We are called not to carry a spirit of fear by our faith in Jesus Christ. We will be carried even when we dont understand the mechanics.

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Forbidden Zone route

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WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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Trip to the ER

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WARMUP: Done in the car
THE THANG: Munn to 21, loop the hospital, back up 21, loop Sunbelt, then up the hill, over the woods avoiding the big bad wolf and back to COT, 4-5 miles depending upon your loops in the woods
MARY: She fart sacked
ANNOUNCEMENTS: Damn Bar packet pickup, stay warm and don’t play in traffic
COT: Moms and kids

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GHES out and back

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WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Trails Are The Better Option

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WARMUP:
THE THANG: Some ran trails others ran boring roads to Wally World
MARY: Nope
ANNOUNCEMENTS: Read Newsletter
COT: Yes

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Sofrito is here!!!

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WARMUP: nope
THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees
MARY:
ANNOUNCEMENTS: jan 31 run/ruck at river walk
COT: prayers for successful medical procedures and recoveries

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